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Training Log Archive: Jon X

In the 7 days ending Apr 21:

activity # timemileskm+m
  Running6 2:37:00 17.12(9:10) 27.55(5:42) 185
  Orienteering3 2:02:07 12.97(9:25) 20.87(5:51) 332
  Pilates1 35:00
  Circuits1 30:00
  Total7 5:44:07 30.09 48.42 517
averages - weight:77.1kg

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Sunday Apr 21 #

1 PM

Running 11:46 intensity: (1:35 @1) + (10:11 @2) 1.73 km (6:48 / km) +23m 6:22 / km
ahr:108 max:123

Orienteering race 1:07:20 intensity: (48 @1) + (9:55 @2) + (3:32 @3) + (39:37 @4) + (13:28 @5) 11.27 km (5:59 / km) +228m 5:26 / km
ahr:138 max:163 shoes: VJ Falcon May 2018

JK Long, Cold Ash
M50L, 3rd place. Time 65:36 official (with road crossings removed).
Winner James L 64:40

Pretty decent run off very last start on a very hot day. Area in great dry condition. Main time loss was taking the right hand route on long leg 11-12 which had an urban component.....couldn’t find the path that started from part way up the drive to someone’s house (that drive was mapped but the one before it wasn’t...). Lost about 45secs trying to find it and wary of trespassing (perils of a late start, I knew there was an upset landowner out there somewhere!)

Also lost 20-30s with a bad direction heading to #2, too far left.
Lost 15-20s at #22 straight after second road crossing and 10-15s briefly heading wrong direction downhill out of #23. These were a good nudge to keep control over the final few as I was pretty done in, stopped to check a couple of extra times over the final few.

So 3rd on the day less than a minute down.
And 4th place overall, 17secs behind Ben....

Very reminiscent of JK 2013 where I was also 3rd here at Cold Ash on the Sunday and that also left me 4th overall, 10secs behind 3rd that time!

Running 10:01 intensity: (42 @1) + (1:08 @2) + (8:01 @3) + (10 @4) 1.23 km (8:11 / km)
ahr:123 max:137

Saturday Apr 20 #

1 PM

Running warm up/down 16:06 intensity: (1:38 @1) + (11:18 @2) + (2:40 @3) + (30 @4) 2.56 km (6:17 / km)
ahr:116 max:143 shoes: VJ Falcon May 2018

Orienteering race 40:42 intensity: (22 @1) + (6:21 @2) + (4:57 @3) + (14:54 @4) + (14:08 @5) 6.43 km (6:20 / km) +91m 5:55 / km
ahr:139 max:165 shoes: VJ Falcon May 2018

JK Middle, Old Windmill Hill
M50L, 6th place.
Winner James L 36mins, Bill 37, Andy T 38.

Fast start but scrappy in places later on, and with 45-60secs dropped at #14 plus 60-70secs at the penultimate ffs.

Running warm up/down 3:52 intensity: (25 @1) + (1:28 @2) + (1:29 @3) + (30 @4) 0.57 km (6:48 / km)
ahr:121 max:142 shoes: VJ Falcon May 2018

Friday Apr 19 #

Event: JK 2019
 
1 PM

Running warm up/down 12:19 intensity: (2:01 @1) + (10:15 @2) + (3 @3) 2.38 km (5:10 / km) +3m 5:08 / km
ahr:105 max:127 shoes: new Kinvara 2016

Pre-start.

Orienteering race 14:05 [5] 3.17 km (4:26 / km) +13m 4:21 / km
ahr:113 max:128 shoes: new Kinvara 2016

JK Sprint, Aldershot Garrison.
M50, 3.2km 25 controls. 2nd place :)

Pretty straightforward course but with enough to keep you interested and on your toes, ran hard and didn't drop much time - a few secs to #9 (read the walkway wall as uncrossable and ran round) and to #10 (was going to approach from the right but realised it was a slope so banana route to change to left approach).

James L in a different class from the rest of us and won with 13:20, pleased to get to the front of the chasing posse. My turn to pip Ben today, he was 9secs behind and in 3rd to make it two FVO on the podium :)

Running warm up/down 14:55 intensity: (9 @1) + (3:39 @2) + (4:26 @3) + (1:32 @4) + (5:09 @5) 2.48 km (6:01 / km)
ahr:135 max:170 shoes: new Kinvara 2016

Canal and back with Rupert

Thursday Apr 18 #

Note
(rest day)

Lemsips and Lockets, hmmm. Fingers crossed doesn’t turn into more and clears up for the weekend.

Wednesday Apr 17 #

5 PM

Running 28:53 intensity: (16 @1) + (9:32 @2) + (13:45 @3) + (5:20 @4) 5.82 km (4:58 / km) +42m 4:47 / km
ahr:127 max:140 shoes: Saucony RideISO

With 4xstrides on the way back.

Tuesday Apr 16 #

6 PM

Running 32:20 intensity: (2:30 @1) + (29:47 @2) + (3 @3) 5.92 km (5:28 / km) +58m 5:13 / km
ahr:108 max:126 shoes: Saucony RideISO

More easy running. Very easy in fact :)

Monday Apr 15 #

6 PM

Pilates 35:00 [1]
weight:77.1kg

Circuits 30:00 [2]
shoes: Saucony Kinvara 2013

Quads and calves took a proper pummelling from physio earlier, took this fairly easy.
7 PM

Running 26:48 intensity: (17 @1) + (8:15 @2) + (14:19 @3) + (3:33 @4) + (24 @5) 4.86 km (5:31 / km) +59m 5:12 / km
ahr:127 max:164 shoes: Saucony Kinvara 2013

Took this nice and easy too.

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